July 2008- 5 Burning Questions

July 2008- 5 Burning Questions

Here comes July and time for “5 More Burning Questions, Well this is how we judge the 5 questions and the importance of it. We get questions from our contact form, From other blogs, From The hospital I work at, The Gym, From friends and sometimes from colleagues, Every time I come home and start writing my blog, I write the questions on a note pad, kept especially for writing my blog, and at the end of the month, I have atleast 100+ Questions with me, I then see the frequency and the number of times the same questions have been asked. I pick the 5 most common question, which I think is every individuals common doubt. And then we have the most awaited “5 Burning Questions of the month” YAY!! So here goes.

1st Burning Question: Do Oils have Cholesterol?

There is this misconception that oils have cholesterol. All the oils are from plant sources and cholesterol is a compound that is not characteristics of plant kingdom. Cholesterol is present only in the animal kingdom. So you do not get cholesterol from oils. Yes there are saturated fats in coconut and palm oils which if taken in excess can increase your cholesterol levels.
Other fats that are present in the oils are monounsaturated and polyunsaturated fats which help in preventing heart disease.

2nd Burning Question: Can I stop eating rice to lose weight?

One of the most common questions asked to me…Although rice is a rich source of carbohydrates, all the cereals such as wheat, ragi, maize etc have the same amount carbohydrate content ie. 70-80 grams of carbohydrates for 100 grams.

Many ask me whether rice has fat. If the intake of any carbohydrate or protien exceeds more than necessary, it is converted to fat. Hence the servings of cereals should be eaten as per requirement and if it exceeds, then it will be converted to fat.

Carbohydrates are a source of fuel and should give 50-60% of the daily calories in our daily diet. Carbohydrates from the complex form such as whole grains like brown rice, wheat pasta, whole grain breads or whole legumes and pulses will help to prevent spikes in the blood sugar and stabilize the glucose levels in the blood and can help in weight control as they are very filling

Carbohydrates which are refined such as refined wheat flour/maida, white/polished rice, white breads, cornflour, sugar etc are very bad for health and are nutritionally poor.

hot 2nd Burning Question: Can I stop eating rice to lose weight?3rd Burning Question:Which is better Butter or Margarine?

This is a very common query…. Let me clear it out….

Butter, as an animal fat, contains both saturated fats and cholesterol – the two dietary ingredients that increase blood cholesterol. Saturated fats can raise LDL cholesterol (also known as “bad” cholesterol), which raises total blood cholesterol as well.
When margarine was first introduced to the marketplace, it was loaded with trans fats.The controversy with margarine lies with its level of trans fat, largely a man-made fat. Trans fats are formed when hydrogen is added to vegetable oils, making the oil more solid and less likely to spoil. This process is called hydrogenation or partial hydrogenation and allows stick margarine to be firm at room temperature, the very process used to solidify liquid vegetable oil into a spread.
Just like saturated fats, trans fats increase LDL cholesterol (”bad” cholesterol) and lower HDL cholesterol (”good” cholesterol).

In recent years, food manufacturers and the general public began to realize the negative health effects of trans fats. As a result, manufacturers have created non-hydrogenated margarine, which is now widely available. Non-hydrogenated margarine contains no trans fat, and it’s softer than the first-generation margarine stick.

Instead of hydrogenating liquid vegetable oil, manufacturers now add a tiny amount of modified palm and palm kernel oil to enhance the spreadability of margarine, creating a soft margarine that’s trans fatty acid free. The good news is margarine manufacturers are now cutting their trans fat levels even further, to less than 0.5 grams per serving! This low level is allowed to carry the claim “trans fat free or zero-trans fat”. How do they do it? They switched their first ingredient from partially hydrogenated vegetable oil to water or liquid vegetable oil.

whenever possible, margarine should be used instead of butter. Choose a margarine that contains less than two grams of saturated fat per tablespoon, no trans fat, and has liquid vegetable oil as the first ingredient.
margarine (the trans-free tub or liquid kinds) is still recommended over butter.

Keep in mind, margarines contain greater amounts of polyunsaturated and monounsaturated oils which helps reduce bad cholesterol when used to replace saturated and trans fats.

hot 2nd Burning Question: Can I stop eating rice to lose weight?4th Burning Question: Do Bananas contain fat?

Yes, banana does contains fat, but only 0.3 grams of fat for 100 grams which is negligible.

The calorie content of bananas are low to medium. A small sized (peeled) banana contains about 80 calories. A medium sized banana (6 inches long) contains about 100 calories and a large banana( more than 7 inchs) contains about 115 calories.

Fat deposits in your body can increase from excess calories. This fruit can be included in a low calorie diet.

It has developed a bed reputation because of the carbohydrate content ie. 27 grams for 100 grams. Hence if you are on a fruit diet, bananas can provide the needed energy so that your energy levels do not dwindle. A small sized banana and a glass of milk is a snack.

Bananas may be one of the best fruits to eat when attempting to lose weight. They are full of nutrients for increased energy and vitality. Bananas are also low in calories and fat, plus they have a high water content and potassium levels. A diet high in potassium foods and lower in sodium-loaded processed foods can help reduce water weight.

Nutritionally, bananas have a lot to offer. They have a higher carbohydrate content than most other fruits (by weight), making them a good snack choice for endurance athletes.

They also provide a good source of potassium, which is vital for controlling the body’s fluid balance and regulating heartbeat as well as blood pressure.

They generally not included in carbohydrate restricted diets especially in diabetes.

hot 2nd Burning Question: Can I stop eating rice to lose weight?5th Burning Question: Can I eat lots of low fat products?

It is not advisable to use more of a reduced-fat product than you would of the full-fat version, you might end up having the same or even more fat and energy.

To claim that a product is ‘reduced fat’ the amount of fat must be at least 25% lower than the standard product. But these types of foods tend to be high in fat and energy in the first place, so the ‘reduced fat’ version can still have quite high amounts of both.

Foods labelled ‘low fat’ or ‘reduced fat’ aren’t necessarily low in energy. The fat is replaced by other ingredients, so the product can end up with the same or an even higher energy (calorie) content.

Hence do not go overboard eating low fat products.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

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